A Beginner's Guide to Psychotherapy - Part 1
If you've been considering starting therapy but haven't known where to start or if therapy is right for you, this guide is for you.
How do I know if therapy is right for me?
One of the primary reasons that people seek therapy is to be assessed, diagnosed, and treated for conditions such depression, anxiety, etc. Additionally, here are some of the many reasons (besides psychiatric symptoms) that people seek therapy:
Starting/losing a job
Getting married/divorced
Moving
Pregnancy
Bereavement
Relationship issues
Confidence/self esteem issues
Stress
However, you do not have to have a big reason. The only prerequisite for seeking therapy is that you want therapy. Please don't think that you need to wait until you are in crisis before seeking therapy. In fact, therapy is a good way to build your coping skills and address concerns before they become debilitating.
How do I pick a therapist?
The most important part of therapy is a strong therapeutic relationship between you and your therapist. So picking a therapist can be a lot like dating or making friends. It takes some trial and error and, ultimately, comes down to what feels good to you. This doesn't mean that you can't narrow down the playing field. Practical concerns such as cost and location will automatically limit your options. Beyond that, start by figuring what characteristics are important to you. Do you want a therapist that shares some of your lived experience? Is there a particular therapeutic style that appeals to you (we'll talk more about therapeutic styles next week)? Are there certain things you definitely don't want? For instance, you might not be comfortable with a therapist of the opposite sex or one that explicitly uses religion as part of their practice.
Once you have your "wishlist," ask friends/loved ones for recommendations, do an internet search, or use a provider directory like Psychology Today or Zocdoc to find therapists that meet your criteria. I recommend starting with 2 to 3 options and reaching out to have consultations. As part of these initial conversations, you can ask additional questions and gauge your comfort level with a particular therapist.
What should I expect when I start therapy?
Every therapist is different and there are many therapeutic styles/methodologies. However, there are some things that you can expect in the initial sessions with any therapist.
The therapist should explain their therapeutic style, as well as their office policies. You'll get to know what to expect from them in terms of confidentialiity, scheduling, billing, etc.
The therapist will ask questions to find out your background, your reasons for seeking therapy, and your current mental state (especially to asses whether you are at imminent risk of harming yourself or others). If you experiencing suicidal symptoms or if there are indicators that you might harm your self or others, the therapist will safety plan with you according to your risk level.
The therapist will work with you to identify goals for treatment. Depending on the length of the intake process and the therapeutic style, this may not happen until the second or third session.
